Allow enough time for digestion. Eat the meal at least three hours
before an event.

Choose a meal that's high in starch. Starch is easy to digest and
helps steady the levels of blood sugar.

Consume only moderate amounts of protein. Protein foods take longer
to digest than starch. And high-protein meals may lead to increased
urine production, which can add to dehydration.

Limit fats and oils. They take too long to digest.

Restrict sugary foods. Sweets can cause rapid energy swings in blood
sugar levels and result in low blood sugar and less energy.

Avoid foods and drinks that contain caffeine. Caffeine stimulates
the body to increase urine output, which can contribute to dehydration
problems, and a full bladder can be very uncomfortable.

Watch out for foods that produce gas. Certain raw vegetables, fruits,
or beans may cause problems for some young athletes. Be aware of the
foods that cause you problems, and avoid them just before an event.